5 Best Sciatica Stretches for a Herniated Disc - Ask Doctor Jo

Recent questions

• What is the first sciatica stretch for a herniated disc?

  The first stretch involves a prone prop, where you lie on your stomach, prop up on your elbows, and maintain hip stability to alleviate pressure on the herniated disc. This position helps in centralizing pain, indicating that the disc is being pushed back in, which is a positive sign.

• How can I target the piriformis muscle for sciatica relief?

  Transitioning to the figure four stretch on your back targets the piriformis muscle, aiding in relieving sciatica symptoms. This stretch helps in releasing tension in the piriformis muscle, which can contribute to sciatic nerve pain.

• What are nerve glides and how do they help with sciatica?

  Nerve glides are crucial for freeing up the compressed sciatic nerve. By performing gentle movements that glide the nerve, you can help alleviate pressure and prevent irritation. It is recommended to limit nerve glides to 10 repetitions daily.

• How can I facilitate nerve movement for sciatica relief?

  Sitting in a chair, the glide involves kicking out a leg while alternating between looking up and tucking the chin in. This movement helps in facilitating nerve movement from the neck down, which can help in relieving sciatica symptoms.

• What is the final stretch recommended for sciatica relief?

  Using a stool for the final stretch, maintain straight toes and feet while leaning away from the affected side to stretch the nerve gently. This stretch helps in elongating the nerve and providing relief from sciatica pain.